The Physical Activity Guidelines for Americans recommends 30 minutes of physical activity a day, five days per week. If that sounds challenging, remember that you don’t have to do it in one long workout. Dividing your activity into three 10-minute sessions or six 5-minute sessions will still get you to your daily goal.
“Physical activity” doesn’t have to mean going to the gym or for a run, you’d be surprised how quickly small actions throughout the day can add up. Here are some quick and easy ways to sneak more exercise into your daily routine.
1. Find activities you enjoy
- Listen to your favorite podcast or audiobook while strolling through the park.
- Be active on the weekends – go golfing, bowling, to a museum or gallery, dancing, or exploring a new town.
2. Take your cooking skills to the next level.
- Buy whole, fresh produce and chop them yourself (onions, garlic, broccoli, cauliflower, mushrooms, etc.) rather than buying pre-chopped or frozen.
- Plant your own veggie garden and take time each day to go out and water it, remove weeds, and pull them when ready.
3. Exercise while you watch TV
- Keep a list of quick exercises to do during commercial breaks, such as squats, lunges or sit-ups.
- Even better: position a quiet and comfortable cardio machine, like the FreeStep™, in front of the TV and get a full workout in while enjoying your favorite show!
4. Dance to your favorite songs
- Not only does dancing help improve your mood, dancing along to a few songs is a great way to get closer to your 30-minute goal.
- Make a playlist of songs you can’t resist moving to, and play it while getting ready for work in the morning, cooking dinner, taking a shower, or cleaning to sneak in some extra exercise (and fun!) during your everyday routines.
5. Keep a full glass of water on your desk at work
- Having it easily accessible will encourage you to drink more – which is not only great for hydration and detoxifying – but will also make you have to take more frequent trips to the bathroom (giving you mini-exercise breaks throughout the workday).
- Make it a point to refill your glass whenever it gets below the halfway point, so that you’re forced to get up and move every 30-60 minutes – even if it’s just walking 20 feet to the water dispenser.
6. Add some movement to your morning routine
- Place your alarm clock across the room, and then immediately make your bed after getting up.
- Start your day with a few minutes of stretching or inverting to prepare your body for the day ahead (doing the same at night can help you sleep better too).
7. Skip happy hour and head to the park with some lawn games instead
- Play a few rounds of bocce, ladder toss, cornhole, or horseshoes outdoors with your friends for a healthier bonding activity. Friends that play together, stay together!
8. Find opportunities to walk more
- Extend your current dog walking route by going a few more blocks or making another loop.
- Park further away from building entrances for an easy way to get in extra steps.
9. Use chores as an excuse to exercise
- Wash the car by hand instead of going through the car wash (go the extra mile and detail the inside, too!)
- Take care of the housework you keep putting off – clean out the pantry, deep clean the bathroom and organize the garage.
10. Get an activity tracker
- Something about seeing your number of steps or burned calories increase throughout the day just makes you want to keep moving! Plus you can set goals and reminders to get up and move for extra accountability.
- Pro Tip: While products such as the Apple Watch or Fitbit are great, smartphones such as the iPhone already have built-in trackers!
At Teeter, it’s our mission to make fitness and recovery easy and comfortable for all ages and fitness levels, that’s why we designed the Teeter FreeStep – a completely impact-free home exercise machine.
The comfortable and naturally-reclined seated position reduces body fatigue and eliminates the stress on your joints and back while the unique pedal motion and synchronized handles deliver a full fat-burning cardio workout.
Click below to learn more about the unique features and benefits of the FreeStep that you won’t find with any other cardio options.